Initial position. Personal Photo.
The lateral dumbbell raise is a simple lift that focuses on the deltoids (shoulders). The deltoids are small muscles so the lift does not require a huge amount of weight to be effective. When using too much weight, the deltoids cannot handle all the weight so the body recruits the biceps, triceps, and back to assist in the lift, making it dangerous and inefficient.
The lift procedure:
- Start by standing up straight with a tight core, slight bend in the knees (to prevent locking), feet hip to shoulder width apart, and arms relaxed at the side of the body with dumbbells in hands. Hold the dumbbells with an overhand grip.
- Keep a slight bend in the elbow, and raise the arms to horizontal. The slight bend in the elbows is to prevent locking of the elbows. Raising the arms above horizontal is acceptable because it works the trapezius (upper back and posterior neck muscle).
- Lower the arms back to the start position and repeat the motion.
Final position. Personal Photo.